If you want results in any area, working harder seems like the only way to go, but that’s not always true. You have to work smarter, too. I provide the information necessary to get the blend of working hard and working smart at JARFit in Denver, CO. You need to put in a great deal of effort, especially if you’re building for competition, but it has to be the right type of workout and balanced. In fact, you can work out too much and actually slow your progress.
When you work out hard, you’re getting results because you’re stressing your muscles.
Pushing your body to the limit is necessary to get results, but it can backfire and cause you to lose some of the gains you already made. Why is that? First, during a tough workout, particularly during weight training and muscle building workouts, you’re increasing the stress on your body. Exercise burns off the hormones of stress and reduces stress, but it also causes stress in another way. For up to 72 hours after a tough workout it can suppress the immune system. During that time, the body is making repairs to the muscles that makes them stronger and bigger. It needs repair time and if you’re over-exercising, you’re not giving it time to do that.
It’s all how you work out and the design of your overall program.
Just because you shouldn’t do upper body strength training every day, doesn’t mean you can’t do some form of strength training or other type of training. Getting to peak fitness is all about working smarter and not overworking specific muscle groups. You also have to remember to eat enough calories to support your workouts, get adequate sleep and hydrate frequently. If you’re competing, know when to cut back on your program. You need to take at least one day away from the gym and if you’re working out more than once a day, give your body at least six hours of rest between sessions.
Your body will tell you when it’s time to take it easier.
Signs of overworking your body can happen in the gym or affect other areas of your life. If you’re working out too much, your overall performance during the workout will suffer. Instead of seeing improvements, you’ll hit the wall sooner than you did previously. Pushing past that point isn’t the answer, since it makes matters worse and actually makes you hate working out. Outside the gym, you may show signs of sickness, depression, anger, irritability and confusion. Recovery time is delayed and exhaustion may set in, even if you only worked out for a short period.
- If you’ve stressed your body too much, it takes a lot longer to recover and get back to normal. It can set a workout program back for as much as a year. Your body needs a rest and often overworking can trigger insomnia to make matters even worse.
- People who workout too much find their resting heart rate is excessively high. If your resting rate is normally low, like 45-50 or lower normally, and suddenly jumps to 75 or higher, you probably are over-exercising.
- Over-exercising no matter what your fitness level, can cause weight gain. It can cause low thyroid hormones, high cortisol—which is linked to belly fat, increased insulin and other hormonal imbalances.
- It doesn’t matter what your fitness level, working out smart, not necessarily longer, is important. That’s why we provide programs based on your level of fitness, special needs and goals that help you lose weight and build muscle faster.
For more information, contact us today at Body Transformation Experts – JarFit